Researchers comparing intake of ultraprocessed foods (UPFs) with bone health found that higher intake of UPFs was associated with thinner, less dense thigh bones. It was also associated with higher odds of having osteoporosis. Weak bones increase risk of fractures which reduce quality of life, increase rates of hospitalization and disability, and can increase risk of death.
Ultraprocessed foods (UPFs) have undergone intensive industrial processes and contain substances not typically found in home kitchens, including artificial colors and flavors. They tend to be of low nutritional value and be higher in saturated fat, sodium, and/or added sugars than less processed options.
This study, which analyzed data from 10,678 eligible U.S. adults (454 of whom had osteoporosis) also found that physical activity had the potential to lessen the effect of UPFs on bone health. Weight-bearing physical activity (including walking, body-weight exercise like yoga, and strength training) increases bone mineral density.
Replacing UPFs with whole and minimally processed options is a good choice, as is getting regular physical activity. Together, they may be able to help keep your bones strong.
Swap the sugar and refined carbs of that morning muffin for the protein, calcium, and other beneficial nutrients in fat-free or low-fat yogurt with fruit.